Hands up if you need a coffee the size of your head to function in the wee hours of the morning?
Guilty? We feel you. Though contrary to what Instagram quotes and the cheery cafe chalkboard will tell you, doing "the things" before "the coffee" is completely possible.
"Obviously people know this already, they just don't do it," Shea Morrison, sleep expert and co-founder of The Goodnight Co told The Huffington Post Australia.
By having a routine you are eliminating literally hundreds of decisions you'd otherwise have to make before you start your day, which doesn't help with productivity.
"Which is why it's about choosing one or two small things that will help build some kind of routine to take the difficulty out of waking each morning."
"By having a routine you are eliminating literally hundreds of decisions you'd otherwise have to make before you start your day, which doesn't help with productivity," Morrison said.
Ahead, simple tweaks to maximise your energy and blast morning grogginess (and yes, you can still have your morning cup afterwards, if you need).
Get ahead the night before
"What you do before bed will have a flow-on effect for the morning which is why preparation is important," Morrison said.
This means packing any school lunches and bags but also doing a "brain dump" of your to-do list, so you're not going to bed worrying.
Set yourself up for good quality sleep
Morrison strongly recommends avoiding electronic devices before bed. "That means no television, devices and certainly no work in the bedroom."
On top of that, she warns of having a big meal before bed and advises eating dinner earlier and going for something light.
Once or twice a week I'll also have a magnesium salt bath to encourage a deep sleep.
"Getting into the habit of having a herbal tea with calming properties like chamomile is also a good idea."
"Once or twice a week I'll also have a magnesium salt bath to encourage a deep sleep," Morrison said.
Nail your AM routine
"Avoid hitting the snooze button -- you set your alarm for a reason," Morrison said.
Next, incorporate one or two things you can commit to (without feeling overwhelmed) each morning.
"This doesn't have to be a 30-minute slog at the gym it could simply be 10 minutes of meditation or yoga -- anything that's going to wake both the body and mind," Morrison said.
Make your morning yours
"This means not looking at your phone or emails until after breakfast," Morrison explains. This is about making your mornings enjoyable, so you don't dread them and hit Snooze.
"Gratitude journalling is a great idea to get your thoughts down and spend some time being mindful before the work day begins," Morrison said.
This article was originally published on 19/08/16.
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